Building hard, lean muscles isn’t as hard as you think. It’s actually quite simple. Especially if you follow the simple 3 muscle building tips I’m going to share with you. So, if you’re serious about learning how to quickly build muscles, continue to read on.

The top 3 muscle building tips are:

1. Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.

Also, be sure to change your workout every month. Don’t do the same sets, reps, and exercises every workout. By changing your workout frequently, you’ll force your body to grow rapidly. This is how you’ll be able to quickly build muscles.

Another great tip is if you’re always lifting low reps, let’s say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You’ll be amazed at how fast your muscles grow.

When you design your workouts to quickly build muscles, make sure you don’t work the same body part in two consecutive workouts. What I mean is, don’t bench press on Monday and then do it again on Tuesday.

A great example of a workout would be Monday- chest and triceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders and abs, Friday- back and biceps, Saturday- off, and Sunday- off.

2. Nutrition. This is the most overlooked muscle building tip. In order for you to quickly build muscles, you have to eat alot of protein and carbs. Also, eat frequently. You should try to eat every 2 hours. Make sure you eat at least 1.5 grams of protein per pound of bodyweight and at least 2 grams of carbs per pound of bodyweight.

An example would be if you weigh 190 pounds, your protein intake would be 285 grams per day and your carb intake would be 380 grams a day. You should also drink plenty of water throughout the day as well.

Some great muscle building foods include meats (chicken, beef, fish), eggs (have been shown to really help add muscles), yogurts, cottage cheese, wheat pastas and breads, apples and bananas, oatmeal, sweet potatoes, brown rice, and yams just to name a few.

3. Track your results. After every workout, write down what exercise you performed, the sets and reps for each one. The next time you enter the gym for that same workout, try to lift more weights than you were able to do previously.

Let’s say you benched 225 pounds for 4 sets of 8. The next time you bench press, you should try to do 230 pounds for 4 sets of 8. This will ensure that you’re always getting stronger, which will help you quickly build muscles.

Make sure you get plenty of rest. Have fun. And use these 3 muscle building tips to quickly build muscles the easy way.

Muscle Building

Shawn Lebrun asked:


There are many different muscle building exercises out there to try.

Some of them are more common than others so you may have already heard about them. It is a good idea to find out what is out there to choose from though.

That way you can select those you are able to do into your exercise plan.

You want to have a variety of muscle building exercises that you try in order to gain the most mass from your efforts.

Squats are the perfect muscle building exercise for you to get muscle mass in your legs. Take your time to do each one correctly and all the way through.

You want to work on repetitions more than on the amount of weigh you are using.

As you can do more and more reps you can increase the amount of weight you use. Make sure your feet are wider than your shoulders in order to help you balance the weight properly.

Straight leg dead lifts will also help you with muscle building in the legs. Such exercising will work your hamstrings.

Make sure you are flexing your hamstrings as you are lifting in order gain the most benefits from this type of muscle building exercise.

You also want to bend your hips so that you avoid any type of strain on your back during the routine.

Dead lifts are often returned to as simply weight lifting. This type of muscle building exercise is very common. It is going to help you build muscles in many areas of your body.

It is a good idea to do this type of muscle building exercise with a spotter. That way someone is there to assist you if you need it.

Work on your reps and continue to increase the weight as you are able to.

You also want to have a spotter when you use the bench press for muscle building.

Your overall form during this type of exercise is going to determine what type of results you get from it. Your body needs to remain in place.

Focus on keeping your bottom firmly on the bench as you lift. If you are raising it up then you are hindering your muscle building efforts.

Make sure you are using your chest muscles to help you with the lift as well instead of just your arms.

Paying attention to safety is very important when you engage in muscle building exercises.

Make sure you understand the right way to perform them. If you aren’t sure ask someone to show you.

If you are working out on your own then you can look in a book or you can watch a video online.

While you want to push your body to do the best it can dont require it to do more than it should.

You want your muscle building exercises to be beneficial to you and that won’t happen if you don’t take care of your body properly.

As you become more comfortable with these common muscle building exercises you can move on to those that are more advanced.



Muscle Gain